Exercises for hips and ears on the hips. How to remove the ears on the inside of the hip - the advice of women.

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If you want to know how to quickly remove the ears on the hips, then we will help you with it. It is the outer surface of the hip that has many women a problem zone that will lose weight first.

There are several ways to bring it to the desired view: Go to balanced diet, Special exercises, massage and wraps. Let's consider each of them in more detail.

Food

Of course, food is an essential aspect to build a beautiful, elastic body without declaration and cellulite at home for short term. Success in weight loss depends on the nutrition by as much as 80%. Therefore, you should not think that you can play sports, but at the same time you eat everything. Such an indiscriminate diet in any case will affect the quality of your body.

The girls fat are most often postponed in the hips and abdomen zone. Such a distribution is no coincidence and the nature itself has conceived. It helps us to endure a child and protect it from adverse external conditions. But it turns out that the body can be deceived and burn fat even in these difficult areas. The main rules of the incineration of excess fat is the calorie deficit. You can create it 2 ways: by increasing the daily activity or reduction of day calorie. Of course, it is best to combine these 2 ways for a quick result.

To find out your daily calorie deficit, you need to calculate the norm of your day calorieness, how to do it. Remove from the resulting number 10-15% - this will be your day calorie for weight loss.

It is important to remember not only about the number of calories, but also on the balance of nutrition. After all, the same and the same 1500 KK can be gained, eating 3 chocolates or prepare a full-fledged breakfast, lunch and dinner. Only in 2 cases you will be fed all day and provide the body with all the necessary substances. We recommend that you consider not only calories, but also the ratio of proteins, fats and carbohydrates. It should approximately equal to 35:20:45. These figures are optimal for the female organism. It is not difficult to consider calories and finds it all difficult, as many think.

If you want to see the result at home in a short time, then take these rules as a basis:

On the day, drink at least 2 liters of water. Water perfectly accelerates metabolism and contributes to the rapid metabolism.
Drink 4-5 times a day with small portions.
Refuse sweet sodes and packaged juices.
Eat vegetables and fruits every day.
Try to dine protein and vegetables. Those., Your dinner is meat or fish, omelet, cottage cheese + any vegetable salad, stew or casserole.
Be sure to breakfast. Scientifically proven that people who do not have breakfast eat more food during the evening.
Prefer: Lower cooking porridge, macarona from solid varieties Wheat, wholegrain or rzhen bread. They are saturated for a long time.
If you want to eat something sweet, then leave it for breakfast and tackle a small piece. Moreover, sweets cost only at the end of a full-fledged breakfast.
If possible, give up fast food and sausage products.

Your food should not be like a diet. On the contrary, with the right count of calories and bet on healthy foods, you will always feel full. Do not prohibit yourself completely harmful meals, to which you are accustomed, because the body is very difficult to rebuilt immediately. The main thing, enter it into its caloric rate.

Exercises

Exercises help us to remove the ears on the hips and inside the thigh, pull the muscles and give the body elasticity. We advise you to perform them 3-4 times a week for 40-50 minutes. Each of the exercises below follow 15-20 times in 3-4 approaches.

Between approaches, rest for 30-50 seconds. If you want to speed up the fat burning process, then adhere to the principle. That is, do exercises with each other without rest between them in 1 approach. After completing 1 circle, take a minute and start the second. A total of 4-5 laps are recommended for training.

Sat-Plale

Stand straight, put your feet as wide as possible, socks unfold out. Put up to parallels with a floor, stretching the inner surface of the thigh. Watch the back to remain straight. In the details how to do it right.

Mahi Wobkov

Lie on the gymnastic rug on the side. Lift up the right leg, hold it into several accounts and lower it. For each leg, repeat 25-30 times.

Mahi back bent foot

Stand on all fours, creating a small deflection in the lower back. Bend the leg in the knee joint at right angles and lift it up. Keep the stop horizontally, as if it rests on the ceiling. Repeat the same to another leg.

Mahi back straight leg

Jagged bridge

lie on the back on the rug, bent in the knees of the legs. Hands are located along the body. Lift up the pelvis, squeeze the buttocks at the highest point and lower it. I wrote about all his options in the manual :.

Squats with jumping

Stand straight, legs on the width of the shoulders. Sit straight to the parallel with the floor, and then jump out of the squat highly up. ATTENTION: Exercise can not be performed by people with sore knees and back!

Side evasions

Stand straight, legs as wide as possible. Transfer the body weight to one leg, bent it in the knee, the back remains straight. Take the initial position and make another leg.

For complication of exercises, you can use dumbbells, bodybar, weightlifiers or ball. Before each training, be sure to perform light workout From articular movements. It will help you to prepare muscles and joints to the load and protect against possible injury. Finish the lesson with a small stretching on all muscle groups.

Wrap

Although wraps will not save you from excess weightThey will help make the skin more elastic and tightened for the week. The principle of their action in most cases is based on the heating of problem areas and deriving excess water from the body.

Here are the recipes of several effective wraps:

Medovo-mustard

Mix 3 st.Meda and as much mustard. Apply a mixture to the thigh area, blindly clog the food film, and after half an hour, wash the mixture big amount cool water.

Clay

This type of wraps has practically no contraindications. A pack of pharmacy blue clay dissolve in water before the formation of a thick casket, apply massage movements on a problem zone, and wrap the film from above. Hold 30-40 minutes.

Pertsovoye

Two stoves of red pepper tincture mix with 2 spoons of honey. Apply on the skin, wash in 20 minutes.

Mix 3 st. Supplies of any basic oil (olive, castor, grape bone oil) with 7-8 drops of orange essential oil and the same amount of peppermint oil. Apply on clean skin, wrap on top polyethylene and warm towel, wash after half an hour.

Before using any kind of wraps, we recommend checking the mixture on a small area of \u200b\u200bthe skin. Easy redness and burning, especially if the mixture contains mustard or pepper, normal, but when the composition causes severe redness and painful sensations, it is better to refuse it. Wraps are recommended 1-2 times a week with a course of 1-2 months.

Massage

This is an excellent tool that will save you from the question: how to remove the inner ears on the hips?. But we advise you to use it in combination with exercises and proper nutrition. At home you can make massage with oils, a rigid mitten or brush.

For massage oil mix any basic oil with a small amount of orange, mint or rosemary essential oil. Rub the oil with massage movements into clean skin. Try different combinations of oils to pick up perfect for yourself.

Massage on the mostep is best to spend during the taking of the soul. Intensively rub distressed places to improve blood microcirculation. You can also add scrubbing the skin of coffee grounding or large salt.

The ears on the legs are worried about almost every woman who sins in food with bold food and sweets. Extra calories from carbohydrates and transhirov are primarily postponed in the hormonal "depot", distorting harmony of the hips.

Why appear ears and how to get rid of them?

However, the ears appear not only due to excessive appetite:

inconsistencies to the accumulation of fat in the thighs;
violation in the work of the pituitary gland (fat is postponed below the waist line);
lifeline lifestyle.

The problem of ears on the legs, get rid of which girls are trying to massages, is solved integrated path: movement and correct nutrition. Fat is not burned locally, so it is impossible to remove only the accumulation on the hips.

To lose weight will be the whole body, and the "ears" is subject to the process to the last stage, since they became a consequence of the stagnant process.

There are two main reasons for clusters of ears on the hips:

excessive consumption of carbohydrates;
dominance of estrogen and toxicity.

Bad carbohydrates in nutrition, such as sugar, duff and starch, in excess rapidly increases the amount of fat in the hips and abdomen area. Complex and useful carbohydrates include: cereal (except rice and manna), wholegrain and rye bread, Macaroni Flour rough grinding, vegetables and legumes. It is worth a completely refrain from white bread, sugar, candies, white rice and potatoes in the form of a main side dish (but it can be added to soups).

The dominance of estrogen causes the accumulation of fat on the abdomen and hips not only in women. The condition is accompanied by edema, the feeling of completeness in the abdomen, fatigue, slow metabolism. The reasons for excess estrogen are stress, progesterone hormone deficit. In the latter case, hormonal therapy will help get rid of fat.

Therefore, without cutting the carbohydrates in the diet, the ears will not be removed.

Exercises against the ears on the legs

The thighs consist of dozens of muscles that need to be included in the work to return blood circulation in the layers of connective tissue and subcutaneous fatty fiber, exile excess reserves.

Newbies will need only four exercises that need to be performed twice a week.

Squat Cup. It is performed with one dumbbell that you need to keep in your hands at the chest level, to keep the wide part of the palms as if the "Cup". When squating the body remains in a vertical position, the knees are bred to the sides. The depth of squats depends on the ability to maintain the back of the straight. To increase stability in the lower position, you can dilute socks out and squat to a low chair, getting up from it;
Slopes on one leg. Transfer body weight to the right leg, left knee bend. To lean forward, reducing the pelvis back and keeping the back straight. Straighten up, repeat the movement of each foot a certain number of times;
Lifts pelvis with focus on the bench. To lie down with shovels on the bench (sofa, if you train at home). Bend legs in the knees, stops in the floor. Taz hangs. Put the dumbbell on the pelvic bones. Omitting the buttocks to the floor, raise the hips to the parallel, performing the extension in the hip joint;
Drops back and kick forward. The exercise perfectly loads all the muscles of the legs, including minor stabilizing muscles, burning a lot of calories. Make a right foot wide step back, sit down, climb and right-handed air in front of you.

To remove the ears on the legs, the exercises are performed in the form of a circular workout or supersets. You can do ten repetitions of each, go from the first to the fourth, thus completing three or four circles.

You can divide exercises to the pairs, and repeat each of them three times: make three circles out of ten squats and ten slopes on each leg, then three circles of lifts of the pelvis and attacks. As the strength increases, increase the number of repetitions. Do not allow yourself to cool - the training should be intense. Less rest between the exercises, a moment of a break between the circles.

Sleepiness of the inner part of the hips

On the internal surface The hips is a group of leading muscles or adductors, but it is useless to try to remove fat to compress the pillow or the legs in the simulator. Among the best exercises for the hips are again squatting, but only with a wide leggings, as well as lunges aside, which allow you to use additionally adductors, on top of which ears grow on top.

List effective exercise You can continue jumping on the spot, back-forward, to the sides, from foot on foot. Pliometric loads are the secret of the rapid burning of fat.

How to build a graph training schedule?

Fightering only exercises for the ears on the legs, it is difficult to achieve a result in weight loss.

Need an integrated approach to get rid of fat on the hips:

perform 30-40 minutes five times a week Cardio on exercise bike, treadmill, elliptical simulator or steppe;
make the squats are ordinary and on one leg, jumping, drops back and side for 30 minutes 3-4 times a week, but add exercises to other parts of the body to workout.

Aerobic exercises strengthening cardiovascular systemwill lead to the tone of the hip and will help to quickly remove the ears between the legs. How to disperse blood and accelerate the fat burning will help walking for 30 minutes 5 days a week.

Why can not remove fat locally?

Slimming hands, legs or belly occurs when the number of calories burned is greater than the amount consumed with food. Therefore, any physical activity will help remove fat from the hips.

It is absolutely useless to perform Mahi lying on the ears lying or standing on all fours, putting on the feet of weights - these exercises are only extra when working out muscles and do not lead to fat burning.

Effective exercises and beautiful figures!

How many girls probably envy men from what they never ask questions: how to remove fat with hips or how to get rid of the ears on the hips forever? For some girls, this topic is very close and painful, so as remove ears on hips -this is not such an easy thing. And look beautiful and tightened very much hurt everyone!

When you are looking for information on the Internet about how to remove fat with hips, then you find a bunch of articles with all sorts of exercises, allegedly worrying the problem zone and almost instantly burning fat there. But sleeping you upset and open your eyes to this problem: Local fat burning does not happen !!!No matter how much you wave your legs aside or backward, your ears will remain fine on your hips. What to do? - you ask. Do not worry, there is always a way out of such a difficult situation. But first, let's make a dealer will understand the question of interest to us, because I think my enemy needs to know well in the face, but "Popina ears" - This is just our common enemy, whom we and we will win.

What is the risk of "ears" on the pope?

To understand how to remove fat with hips, you need to figure out where it is from there and why it is so difficult to get rid of him. And this has its own scientific and anatomical explanation.

Muscles of our legs can be conditionally divided into 4 muscle groups: butorous muscles, the muscles of the front and rear surface of the thigh and the leg muscles. Obvious fact that if you want, then you need to work with the buttock muscles; If you want to make a beautiful relief of the rear surface of the hip, then you need to pay more attention to this muscular group; But what to work, if necessary get rid of ears on hips? Here is the whole catch.

The ears on the hips are formed in a place where the upper bundles are attached jagged muscle, in the area, which is referred to as the fascia of the thigh. It is essentially its connective tissue, which is surrounded by muscles from all sides, but such IS NOT.

The only muscle that is woven into the wide fascia of the thigh is a lot of fascia (small muscle of the front surface of the pelvis). Therefore, due to the fact that this place not muscle itself, but is a connecting fabric (This is a key point), then there is insufficient blood circulation here, and as a result, stagnant phenomena and the accumulation of fat, which is so hard to get rid of. With this question, it seems to have figured out. Move on.

What and why are they growing "Popina ears"?

What is the rich growth of the hated "ears", we already know. Now you need to understand why the fat on the hips appears so easily?

And it happens mostly for three reasons:

High calorie nutrition
Sedentary lifestyle / small mobility
Genetics

The last item, of course, plays big role In the appearance of the ears, but not the most important. Girls who complain about their bad heredity and genetic location to completeness, and at the same time declare that remove fat with hipsunreal, just looking for excuses and regret themselves. Everything is real! It does not happen that the child was born with cellulite and then all his life brings this burden. Those who we become in the future depends on 80% of ourselves, and only 20% belongs to the genetic factor. Therefore, so that it does not bring himself to such a state when you start to break your head, how to remove ears on hips, and stringly run into the gym to make numerous maugh legs and other local exercises on the Galife zone, websitein my face tells the way out of the current situation and will help get rid of the ears on the hips forever.

To do this, remember the following rules:

To remove the "Popina ears" you need to reduce the percentage of fat throughout the body, and not in a separate zone "Galifa". For this, it is desirable to move as much as possible: walking, cycling, aerobic occupation, etc.
Follow nutrition: eat fractionally 4-5 times a day in small portions; Exclude everything sweet, fried, too salted, fast food and so much harmful food.

Make a joint training "power + cardio", it is the most the best way For fat burning.
If possible, make a massage of the problem zone and overturns. It will be a good addition to your training and right regime Nutrition.

This is perhaps the basic rules that will help you. remove fat with hips and look slim in your favorite tight jeans \u003d)

And now I have prepared a small workout for you, the regular execution of which will help you solve the problem with hated fat on the hips. This training combines strength exercises and aerobic load at the same time. This approach in combination with the right nutrition will most effectively help you. get rid of "ears" on the hipsand it will help you very quickly come to the right form.

Training program to get rid of the "ears" on the hips at home

Instructions for execution:

It is best to perform this complex, having a timer with him. You can use a telephone timer, and you can use the online timer on your computer. Stop 3 intervals: 1st - 45 seconds, 2nd - 25 seconds and 3rd - 60 seconds.
Prepare a rope, dumbbells for 2-5 kg \u200b\u200b(if not, then 5-titillary eggplant with water), rug.
Exercises perform in order, one after another without rest, how they will be written below, respectively, the intervals: the first exercise is made 45 seconds, the second is 25 seconds, and the 60-second interval is a vacation in front of the next set consisting of two exercises.
The pace of all exercises is very fast. The maximum number of repetitions for the interval.
Number of circles - 2

The whole complex will take no more than 30-40 minutes. But during this time you will burn the calories and guaranteed to raise yourself the mood due to the emission of hormones of happiness endorphins. Well, let's start.

Exercise number 1 squats

Interval: 45 seconds

We take the dumbbells (a bottle of water), put the legs on the width of the shoulders, look forward, and begin to make ordinary squats with a pinch of the pelvis back to the parallel with the floor. The knees do not go beyond the socks, hands with dumbbells along the housing (if a bottle of water, then in front of itself), the back is straight. When we get up, the buttocks strain and do it out.

Exercise №2 Kik aside with Sed

Interval: 25 seconds

We make seed, and when the right knee is raised and make the kick (kick) to the side, then bend the knee again and we return the foot to the floor. Again sad, and also repeat the left leg, etc. The pace is very fast.

Exercise number 4 squats with a jump

Interval: 25 seconds

We make classic squats, and on the rise we make a jump up, hand hold over your head.

Recreation - 60 seconds

EXERCISE № 5 HEAD OF THE FOOT IN STRONE WITH SED

Interval: 45 seconds

Legs on the width of the shoulders, the socks are looking forward - we make a sat down and on the rise we take a flat right leg in straight, we make the legs again and change their legs, now the left leg goes aside.

Exercise number 6 jumps on the rope on two legs

Interval: 25 seconds

Very quickly jumping on the rope on two legs.

Recreation - 60 seconds

Exercise №7 Feet lead in the lying position

Interval: 45 seconds

Going to the right side, the legs on one line with the body, leaned onto the right elbow, the case does not chop back. We carry out the lifts of the left leg up, we turn to the floor to the floor, and the heel pull in the ceiling.

Exercise number 8 jumps on the rope with the knee lifting

Interval: 25 seconds

Very quickly jumping on a rope with a high knee lifting up.

Recreation - 60 seconds

Exercise number 8 Feet lead in position lying

Interval: 45 seconds

We change the parties and now remove the right leg up.

Exercise number 9 jumping on the spot with the knee tip to the chest

Interval: 25 seconds

The legs on the width of the shoulders, we are seen down and when the floor is raised, and we try to pull two knees to the chest as close as possible, when we laugh again, we make a seed and jump with tightening knees up.

Recreation - 60 seconds

We repeat this complex from the very beginning another circle .

Performing these exercises 3 times a week and - I do not get tired to repeat - sticking to fractional food during the day with small portions, you will see how to remove fat with hips It is quite real and reasonable goal. Of course, you should not wait for the result after the first classes, but after 2-3 weeks you will see a pleasant change in your figure and prove to everyone, and first of all you are the most remove the "ears" on the hips And it is possible to lose weight in this area of \u200b\u200bthe body, the main thing is to really want and attach all your efforts and efforts.

You had your coach, Yanesiya Skripnik!

Good workouts and positive results from them)

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Ears on hips. Galife exercises forgive. Massage. Food. Reviews

The ears on the hips field arise not only among female representatives with overweight, they also come from thin. Studying the "ears" angularity, it turned out that they are the most real fat deposits. Eliminate unwanted ears is possible when performing certain types of exercises and observance of small-calorie food. However, if you perform exclusively exercises, and the power to leave the former, then the fat layer on the legs is unrealistic.

The best exercises to remove the ears

Before proceeding with the exercises, read the useful recommendations.

Fallen

Each elbows can help the exercises on the hips. And the most important of them are the attacks, the most necessary - lunges back to forty-five degrees.

What does the lunge back on forty-five degrees?

This evapoam should be long, back like marshock, forty-five degrees.
If the drop right back and the lobby is the corner of the straight, then there will be forty-five diagonally.
It is such a type of depth is the most weighty, just working with that area of \u200b\u200bthe hips, where the ears are located. That is why alternately similar attacks with any exercises should be replaced, it would be nice with squats.
In order to actually work well to work, it is necessary to make fifteen times and four approaches at least. Only now it is preferable to replace alternately with other attacks either by the press.

Jumping and squats

Positive impact of jumping. The rope promotes slimming in the hips. Running and ordinary walking also contribute to the fight against the ears.
Pretty squats are important. Beginners in fitness are initially squatted without any burdens, and dumbbells should be taken to increase the load.
Sit down to a greater extent work on the buttocks. Consider when you are squatting, exhibit the buttocks back, otherwise you will load the quadriceps (the front muscle of the thigh). And with time it will visually increase the dimensions of the hips. And if you already feel that the fatigue appeared and the quadriceps or joints of the knee are loaded to perform the exercise, replace this exercise to others.
The most ordinary squats, if they correctly do them, help correct your shape.

How to squat right?

Position the legs on the width of the shoulders (the feet are parallel to each other) and quiet, without tearing off the heels from the flooring indoors.
At the same time, drive a little in the lower back, and the buttocks take a little back.
Let you take only five error-free squats, but it will be more efficient than ten incorrect.

Squats exist, as we have already found out, different species.

For example, semi-trained is an excellent exercise for precisely those who are in search of the method of eliminating the ears on the hips zone. Behind the way that you can touch anything, for example, near the table.
Only here to rely on it should not be completely, it is quite simple to stay lightly so as not to abide by the equilibrium.
Place your heels together, and the socks are apart.
Climb the tiptoe and, without changing the position and not tilting the tricks, perform semi-mans, in other words, flexing the knees, dive them in different directions.
Make sure that the housing is in the literal position.
Take about ten semiconditions, then delay at the lowest point and take up to ten.
Making this exercise, shake the legs so that the muscles relax.
It is preferable to carry out classes in shorts for weight loss or make wrapping with a film under the legs.
In addition, smear the anti-cellulite cream or any warming.
After training, taking shower, tritte with anti-cellulite soap or other brace problematic parts of the body. Making a massage and parallel parallel.
Try a little bit before the commission of the exercise on the hips. Pull up, perform slopes, as well as quits.

Still perfectly assisted walking with dumbbells or barbell in hand. Drops need to do long.

When to wait for the result?

Take into account! Initially thin your face, after which the chest, then the back, waist and stomach, and only then the hips. Boc and belly will be reduced much faster in volume than hips.

Muscles of the thighs in the usual life work pretty little, this area For many, it is problematic.
A sedentary way of life and irrational food is also factors not contributing to the acquisition of a perfect figure.
Scientists found out that the most prone to the formation of the ears of the female representative with the type of the Pear figure.
Please note that you should not expect an instant effect, but with a great perseverance it will certainly be, besides, even after you graduate from the class of classes, the new ears will not be formed in the near future, but maybe not at all appear.

Simultaneously with implementation exercise Massage is allowed to massage the problematic area of \u200b\u200bthe body using a vibrator.
Short jogging in the morning and evening will not only get rid of you from the ears, however, the muscles of the ICR will strengthen.
All movements flying, and in addition, exercises, in which the load on the hips and buttocks really felt, will become decisive in how to eliminate the ears on the thighs.

Of the dynamic exercises, all turns of the legs are effective.

Stand up to the chair sideways and hold one of your hands for the back, and the second place on the waist.
Buttocks stradly, your stomach is drawn and, without changing the position of the torso, take one foot towards one leg.
Watch the feet of the leg that you now work is perpendicular to the lower leg, i.e. Stop's fingers aside on themselves.
Be sure to hold posture. The case must be even, moving exclusively leg. The amplitude of her movement is approximately seventy centimeters.
We carry out ten mocks one of the legs, then turn the initial position and take the second leg.

In order to eliminate ears on the thighs, there are many exercises. The most interesting in this regard is the program "Callanetics" and "Pilates". These complexes are favorable because they have completely few contraindications and, giving the necessary load muscles, minimally affect the cardiovascular system.

If you are not sure that you will work out on your own, and at the same time, you wish to escape from the ears anyway, it is preferable to go to the gym and train under the supervision of an experienced instructor.

Massage Zone Galife

In the hands of a professional massage the ears on the hips melts for 10 sessions.
Massageing, you supply the zone with Halifa Blengtht, there is an outflow of lymph, the metabolism is accelerated between subcutaneous cells.
Also, the massage increases the tone of the femoral muscles, the fat layer is much more thin.
When you do a massage yourself, try to maximize the muscles of the thighs, do not strain them.
The effect will be super double if you also perform the above exercises.
Start with strokes, then rubbing palms and palm edges, kneading and shocking muscles. Finish stroking.
In addition, you can make a massage with vacuum banks, smearing the skin in advance with oil. Plus this massage that vacuum cans against cellulite just break fat deposits For 10-12 sessions.
Massage can be made not only with your hands, but also use sweater products - rigid washcloths, wooden brushes, roller massagers and even a towel.
Water massage is still effectively operating on Halifa. Just lie in a bath with oils or herbs and proceed to rubbing and pinching problem areas.
Any massage is made no more than 10 minutes for each zone.

There is a massage and contraindications:

exhaustion
colds,
lesions of the skin
infectious diseases and chronic nature
all forms of hernia.

The simulation of the hips and their correction in any case will take a long time. Therefore, it's better all the time moderately, do not overeat, actively play sports and make massages in preventive purposes.

"Ears on the hips", and more precisely, fat deposits on the upper outer surface of the thigh are the problem of many women. In this article, we will look at 5 main exercises that help get rid of such deformation of our figure without resorting to the help of a fitness coach or services gym. All 5 exercises can be performed at home.

Please note that the dosage of exercises is given by the average. You must correct the number of times, approaches and workouts per week, depending on your level of physical training, health and age.

1. Roll-outs for legs on the knees

Right position: Rack on the knees and focus on straight hands on the width of the shoulders on the floor. In the people, this is called "on all fours." Place a soft cloth, a karem or a rug for exercise. Take the foot bent in your knee (holding an angle of 90 degrees) to the side and return it to its original position. Make sure that the back is smooth, and that the leg lift is not too high, or too low, optimally - this is the position of the leg parallel to your case. This movement must be repeated at an average pace, 15-20 times for each foot 2-4 approach, with a vacation for 5-10 seconds between approaches.

2.makhi

Standing in the usual position, holding one hand for the support (hand opposite to the Machova's leg) you need to perform active, quick max straight leg back with a maximum amplitude. Do not confuse the concept of "actively" with the concept of "sharply" so as not to damage the muscles. Also do not confuse active maugh with a slow movement to the side. There are several options for the implementation of the same exercise, but it is Mahi, and not to drive legs, will help us "intensify" burning fat on the hips. The exercise is worth performing 20-30 times for each leg in 2-4 approaches, with a vacation 5-10 seconds.

Mahi can be performed not only back, but also to the side. In this case, the initial position changes slightly: to hold onto the support should be both hands. Mahi also do, only choose such a place where you can make a "acceleration" of foot without injuries.

3.In down legs lying on the side

The initial position is lying on the side, the lower leg is slightly bent in the knee, focus on the lower hand, the other - for the head. You should remove the straight leg up, as high as possible, then omit. Exercise must be performed at an average pace. Repeat 25-30 times for each leg, 2-4 approaches. Make sure that the leg that rises was parallel to your body, did not deviate on the parties. Do not forget that the exercise should be done on the rug, the muscles do not like too tough surface.

4. Holds back and forth

Source position: Hands down, legs together. Step by one foot forward (back), other in place, return to its original position. It is best to keep small dumbbells in your hands, but without them. The back must be directly direct, do not bump too low when you fall out. With each workout, the pace of exercise should be slightly increased. The exercise can be done in various combinations: attacks only back, only forward, or alternately. If the room allows, you can walk with fallen forwards. Dosage: 15-20 attacks in 3-4 approaches.

5. Prites

Everyone knows this exercise and how to perform it. In our case, minimum adjustments should be made: in the initial position, the legs should not be together, but on the width of the shoulders. It was then that you can use the desired thigh muscles. If the exercise seems easy and ineffective to you, take weightlifiers. Average dosage of squats: 20-40 times, 2-3 approaches. If you just started exercises and you big weight - Do not make too many squats, it is harmful to the knees.

Do not forget that regularity is the key to success. 3-5 times workouts per week, and after a month you will receive a tangible result. It is only important to remember that it is always better to do a little less than a little more, because excessive loads are fraught with injuries.